![]() ![]() She should also learn how to be totally relaxed, or even meditate. During these sessions, moms-to-be should visualize their child's birth and prepare for the labor by learning how to do breathing techniques and practicing those exercises. However, one big investment of time should be regular (preferably daily) practice sessions for birth. While pregnant, many women read a lot of books, or browse the web, go to a birthing class and decorate the nursery. By working this muscle area, you are getting your bottom ready for birth and it should be far more in shape for the big day and less likely to have trouble stretching. Some advice and extra exercise directions for pregnant women is, for example pretending to go up in an elevator and stop at each level while doing Kegels. To begin, she should hold the muscles for short counts of 5 to 10, and work in some longer ones of 10 to 30 counts. No one should be able to tell you're doing them, so it's simple to do anywhere, from driving, to sitting in a waiting room, to during commercials while watching TV. To do these exercises, a woman should concentrate on only contracting those muscles, while her legs, butt and abs are relaxed. Kegels are performed by contracting the muscles that stop a woman's flow of urine. Squats help build the muscles in that area and will make tearing or requiring a cut much less likely.įor the uninitiated, Kegel exercises are pelvic floor maneuvers that help build the muscles in the vagina and around it, which in turns makes for a better birth, less urine leakage problems before and after birth, and better sex. One exercise that is ideal in preparation for an episiotomy-free birth is squats. By staying fit, a woman will build stamina needed for labor. Walking is a great one, as is swimming or even gardening (just be sure to wear gloves! Certain bacteria in the soil can cause illness in pregnant women). Even a woman who has some special medical considerations should be able to do some type of physical activity. Of course, before beginning any workout regimen, a woman should talk to her care provider to determine any limits or caveats about physical limits. As part of that preparation for birth, expectant moms should stay active and exercise regularly. ![]() Indeed, some have calculated some similarities between marathons and childbirth in terms of energy expended. You are training for that day much in the same way a runner would for a marathon. Sometimes it's helpful to think of childbirth as an olympic-type event of motherhood. Or sitting at all!Ī group of women perform during the first pregnant women dance contest organized by Rebagliati National Hospital in Lima, Thursday, May 24, 2007.(AP Photo/Martin Mejia) Being able to stretch and adapt during labor to accommodate baby during birth means a much nicer recovery postpartum, which in turns means an easier time enjoying the newborn without the pain, possible medications or trouble getting comfortable sitting with baby. However, much of the time, cutting, and even tearing naturally, can be avoided with some preparation in pregnancy and some special measures during labor and delivery. There are times an episiotomy just can't be avoided, with emergencies popping up and a need to immediately get back out for health reasons. However, we all know about our best laid plans, and the realities can differ greatly from those. Oh, and I'd like that highly sensitive area between my nether regions sliced open as my baby is about to be born!" Nope, not the dream scenario. I mean, it hardly fits in with a typical birth "wish list," such as "I want aromatherapy in the room, warm showers, and walking in labor. However, I don't know any expectant mothers who would prefer an episiotomy for their birth plan. ![]() Let me start by saying, I wholly acknowledge that I'm not in any way a poster child for episiotomies, having experienced rare complications from one myself. ![]()
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